The Practice of Yoga for Pregnancy: A future mother must also prepare mentally to bring a baby into the world. Yoga can be a great help, both physically and psychologically.
Joining yoga and pregnancy is an ideal decision. This discipline is an excellent exercise and a great way to relax and meditate in the midst of preparing to bring a baby into the world.
- Read More: Best Exercises During Pregnancy
The practice of yoga especially recommended to combat stress, can be an option for the mother’s mind. Many times this does not rest anticipating the arrival of the baby, planning details and with hundreds of doubts and thoughts.
In addition, there are many special asanas that can be performed in case of swelling in the legs and feet, insomnia or pain in the muscles of the neck and back.
What Benefits Are Obtained From The Practice of Yoga for Pregnancy?
- It favors muscle tone, which helps to manage the extra weight better.
- The activities that strengthen the pelvis and legs give more strength to the mother at the time of giving birth.
- Doing yoga helps fight fatigue, insomnia, and headaches.
- Improves posture and prevents neck and back pain.
- Increases the flow of oxygen that reaches the fetus.
- It is a good way to learn to breathe properly, to relax and concentrate.
Recommended Postures for Yoga During Pregnancy
It is an ideal balance posture to strengthen the lower limbs of the mother in the first months of pregnancy.
- It is done standing up, keeping the weight of the body on one leg. The other leg is raised and flexed, with the foot resting on the thigh or calf.
- Then they raise their arms and put their hands over their heads.
This asana strengthens the legs and pelvis but should be avoided in case of suffering from a headache. It is also known as chair posture.
- It is done by lowering the trunk until the knees are fully flexed.
- The hands while holding at chest level in prayer position.
This position is recommended to tone the pelvis and improve circulation.
- Being seated and with the legs separated and straight, the mother must bend the knees, joining the soles of the feet and approaching them as much as possible to the body with the hands.
Other postures that can be made during pregnancy are:
- One of the cats, special to strengthen the back
- That of the mountain, which develops an awareness of the posture and aligns the column
- The fish, excellent for improving respiratory capacity.
If you suffer from stomach problems, you can practice postures such as the diamond and, in situations of acidity, the lotus.
Keep in Mind the Following Recommendations
You have to avoid three types of yoga postures in pregnancy: those that compress the belly, inverted postures and those that involve lying flat on your back or upside down. Many centers offer prenatal yoga classes, with safe postures and adapted to different stages.
If the mother already has some experience and wants to practice it on her own, in addition to the previous recommendations she should verify that she can speak or breathe correctly in all the postures: this way she will know if it is safe for her and the baby.
The mother should avoid sudden turns and remember to breathe at all times. It is also recommended to avoid Bikram Yoga, which is practiced in high temperatures, doing yoga when it is very hot or in places where you do not have access to sufficient ventilation. Before ending the yoga session it is important for the mother and the baby to rest.
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It is fundamental to consult the attending physician about the implications of the practice and to check at each control appointment the evolution of the pregnancy and the mother’s capacity to exercise.
When should I stop practicing yoga during pregnancy?
If you notice any of the following symptoms, immediately suspend the practice of yoga and consult your doctor:
- A headache
- Swelling in the legs
- Pain in the ankles
- Loss of fluid or hemorrhages
- Difficulty breathing
- Decreased movement of your baby
And after the birth …
after giving birth and save a considerable rest, return to practice yoga, provides many benefits. It is a private moment of reflection and meditation for the mother, in which she can take care of herself.
In addition, taking care of the baby, changing it, bathing it, carrying it and playing with it are activities that will require considerable physical effort, and the movements made in yoga will prevent pain or injury in the future, as well as strengthening and activating the mother.
Pregnancy is not a disease or a situation that prevents a normal life. On the contrary, it is an ideal moment of change and improvements. Therefore, initiating or maintaining a physical and reflective activity such as yoga, as long as physical conditions permit, will always be an excellent decision.